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How do you exercise your biceps? Here are the best tips

With these tips, your workout will get results!



You need about 4 min. to read this post

The biceps, or biceps-arm muscle, is one of the most frequently and most eagerly trained body parts by men. Its sizeable girth can impress – not only women. Training in this case should be both effective and safe. After all, we do not need injuries and unpleasant micro-traumas. How to exercise biceps? We suggest.

Why is the biceps important?

It is referred to as a ”show muscle”, but this is not the most important. If we want to exercise this part of the body, we should look at its anatomy. Biceps, as the name suggests, consists of:

  • the long head of the biceps with the supra-scapular nodule of the scapula,
  • the short head of the biceps with the coracoid process of the scapula.

However, there are times when someone may have four or even six heads of biceps, which translates into strength. It is characteristic of the biceps muscle that it acts on the shoulder joint (bending the arm) and the elbow joint (bending and turning the arm)

Biceps training: what is worth remembering?

First of all, it is suggested to train all the muscles, not only the biceps themselves, which for many people are a priority. Why? In order to properly mobilize our hormonal economy for muscle growth

Frequency of biceps training

You can’t train your biceps all the time – giving them time to grow is essential. Rest is necessary, especially if you additionally do, for example, back training, where the biceps are also used. It is also necessary to improve the exercise technique. It is not advisable to put too much strain on the elbow joint, which is quite delicate and prone to injuries. Accuracy and regularity are more important

What else to remember? Nutrition

Without a proper diet, biceps volume gains will not be impressive. It is necessary to provide the body with vitamins, minerals and building blocks in the form of protein

Photo by Andrea Piacquadio/Pexels

Biceps exercises – the basics

Biceps training should consist of exercises with free weights. It will do us good to flex our arms with a barbell in a standing or sitting position. We can also successfully use dumbbells. Two types of exercises will be useful here: arm bending and hammer bending with dumbbells

What do we want to achieve?

In simple words: it is about such an increase of muscle mass that a bulge of biceps muscle occurs. Then its circumference will increase, resulting in wider shoulders. This is the main goal of most men who decide to work out in the gym. Why do many of them fail to achieve their goal? The culprit is, of course, ”straw enthusiasm” and the wrong choice of exercises and technique. Overloading and training too hard are cardinal mistakes in this case

What for beginners?

It is recommended to combine exercises with barbells and dumbbells. This will allow symmetrical muscle development and avoid disproportions. The series should include a higher number of repetitions – preferably from 10 to 12. Exercises can also be performed at home. Then dumbbells can be replaced by other heavy objects. It is important that their weight is the same. It is also a good idea to pull yourself up on a bar with a pull-up using the work of your biceps

Examples of biceps exercises. Which ones are worth doing?

Some exercises for biceps muscle stimulate the growth of triceps muscle volume, which affects the shape of our arms. So what exercises are worth doing?

  • pull-ups – we exercise both biceps and triceps. It is worth performing them in three series of ten repetitions; we should keep the interval of 60 seconds between series;
  • hammer raises with dumbbells – heavy objects found at home (e.g. bottles with sand) may be used for this exercise. In this case, three series are also recommended, but with a greater number of repetitions (up to 30 in one series); obligatory 60 seconds of rest between series;
  • diamond push-ups – four series of 10 repetitions with 60 seconds rest between series;
  • push-ups on chairs – they exercise biceps and triceps. Four series of 10 repetitions are performed. With time, you can increase the number of repetitions to 15 or even 20

Photo by Andrea Piacquadio/Pexels

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SARMs: A Comprehensive Guide for Fitness Enthusiasts

We all want to achieve our fitness goals and have a perfectly sculpted body.



We all want to achieve our fitness goals and have a perfectly sculpted body. However, achieving those goals can be difficult, and many people turn to supplements to help them achieve their goals. SARMs are one such supplement that has grown in popularity in recent years.


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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!



Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!


Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.


Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.


After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: Winegeart

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Reasons to Choose Men’s Running Shoes

The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.



The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

They are designed for your foot

Running shoes are designed for your foot and have been designed over time to be able to provide the maximum amount of cushioning and support. Some running shoes even have extra features, such as gel inserts in the heel, that will help your feet feel better after a long run. It’s important to choose a shoe that is right for you and based on what you plan on doing in it- a running shoe is not going to be comfortable if you plan on wearing it around casually. If you need help choosing one, take into consideration the following: 

What kind of runner are you? 

How much do you weigh? 

What surface type do you run on?

They have extra support

Running shoes for men are different from women because they have extra support in the area that is more prone to injury. This area is often called the heel counter, which sits at the back of the shoe, and has a T-shaped piece of foam or plastic that helps maintain a normal gait. The heel counter provides stability and helps absorb shock, so it can help prevent injuries such as iliotibial band syndrome (ITBS), Achilles tendonitis, and plantar fasciitis. If you’re male and suffer from any of these conditions, get fitted for running shoes specifically designed for men.

They are comfortable

Finding the right running shoes is important. There are a lot of choices out there, but finding the right ones for you can be hard. If you’re a man and looking for running shoes, here are some things to consider: 

– You’ll want something that won’t give your feet any trouble 

– A shoe with good support will help prevent injury 

– A shoe with a good grip will keep your feet from slipping on the ground 

When it comes down to it, what kind of shoes you choose come down to personal preference and individual needs. What might work for one person may not work for another because everyone has different wants and needs when it comes time for them to pick out new shoes.

They help you run faster

No matter what your running goals are, the right pair of shoes can help you reach them faster. The benefits of wearing running shoes for men include support for your arch and a snug fit that protects your toes from stubbing. In addition, it is important to wear good quality running shoes because they help reduce the risk of injuries like plantar fasciitis and runners knee. Plus, wearing a well-made shoe will improve your performance as you’ll be able to run faster with each stride.

main photo: Skydsgaard

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